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Thread: Indoor Training

  1. #1
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    Rollers (Resistance Specific)

    Hi there! I'm brand new to this forum, but am already impressed by the community here.

    My question is this: I would like to beginning training this winter by putting on base/endurance miles (80% MAX HeartRate), but I'm debating about getting the Kreitler Challenger Rollers because of the resitance factor. This question is specifically directed to people who have rollers that are 4.5" in diameter. For putting on low HR endurance miles am I going to have to buy an expensive resistor unit, or will the top gears on my bike suffice?

    Unrelated: Is there any easy way to find my actual max heart rate other than the (220 - Age) formula?

    Thanks much, and I look forward to your responses.

    Ted
    Last edited by WaveSounds; 12-08-03 at 08:54 PM.

  2. #2
    Forum Admin lotek's Avatar
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    Ted,

    I have 4.5 in diameter rollers (older minoura). I also have
    a set of old Tacx with resistance (fan units). Personally I
    find I don't need the resistance units to maintain HR.
    Kreitler does offer a resistance unit (and not the killer
    headwind) specific to each model. You can always add it
    later if you find you need the resistance.
    For the max HR go to Heartzones there is an online HR calculator that uses 4 or 5 different formulas to
    determine max HR.
    I'd strongly suggest getting The Heart Rate Monitor Book for Indoor and Outdoor Cyclists by Sally Edwards & Sally Reed. it has indoor workouts for various
    goals (speed, endurance, weight etc.) and details the 2x20 test (search here
    for that, Koffee Brown also details this test) which calculates Anarobic Threshold, a much better indicator of fitness.
    just a side note, its easier to do alot of these workouts on a stationary trainer
    (like the cyclops etc.) than rollers but it is doable.

    Hope this helps,

    Marty
    Sono pił lento di quel che sembra.
    Odio la gente, tutti.

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  3. #3
    Don't Believe the Hype RiPHRaPH's Avatar
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    max heart rate is largely irrelevant since you can't train it. you are born with a certain MHR.

    Knowing your ATis significant however. koffee put me through the AT test at one of her clubs-

    base miles are done way lower than 80% MHR as well. it took me a while to buy into the program, beginning with base miles.

    also, training your recovery from that 80-90% effort is VERY significant. in order to train this you need to accept base and moderate efforts (not moderate intensity) into your program.

    get the books. read the books. free yourself from the 'go as hard as i can for as long as i can' thinking. only then will you be free. free to kick some rightous @$$!!
    I have enough words to get me into trouble, but not enough to get me out of trouble.

  4. #4
    Just ride. roadbuzz's Avatar
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    I'm with RiPHRaPH, 80% MHR is pretty intense. Base is for developing slow-twitch muscles, aerobic systems, fat burning, recovery, muscular efficiency, etc. It should seem tediously slow (at least if you're riding by yourself, friends and talking help pass the time). Even if you don't know your MHR or AT, a good rule of thumb for base is to keep the HR between 130 - 140... slower on recovery days.

  5. #5
    Photog Extraordinaire Crack'n'fail's Avatar
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    Quote Originally Posted by RiPHRaPH
    max heart rate is largely irrelevant since you can't train it. you are born with a certain MHR.

    Is this true? I did a field test for my max HR and found it to be 186, after a summer filled a little over 3000 miles i found that it had increased to 190. Is this just an anomoly? I'm not questioning your knowledge, I'm just wondering if this is normal.

  6. #6
    Just ride. roadbuzz's Avatar
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    Quote Originally Posted by Crack'n'fail
    Is this true?
    That seems to be the concensus. Thing is, you have to be in pretty good shape to hit your max HR. Is it possible that you just weren't reaching your *absolute* max at the beginning of the summer?

    I've been training pretty seriously for several years, but just started using an HR monitor about 1.5 years ago. At the beginning of last summer, the max I was able to reach was 180. But by the end of the summer I was hitting 182. Not as much as yours, but it changed. I was probably in as good shape at the beginning of the summer, so who can say? I'd like to believe I upped my HR.

    For what it's worth, here's an article by a guy that says max HR depends on leg strength. I don't know if I buy it... it's a different take than any other I've heard.

    http://www.drmirkin.com/fitness/9156.html
    Last edited by roadbuzz; 12-19-03 at 06:57 PM.

  7. #7
    Elitist Jackass Smoothie104's Avatar
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    I got back on the bike in August, after 5 years of no physical activity what so ever. After about 80 miles in the first 2 weeks, I went and climbed the Bridge between GA and SC, its .75 miles to the top and about 200 ft in elevation. Not much, but its all we have here.

    I went at it in my 39x23 and weighing 231 lbs, 32 years of age and in awful shape, I blew up immediatley. I gutted it out for about a minute while watching the HR monitor. I stood up and cranked till I started to get tunnel vision and vomited (Yes, I know this was stupid!!) 184 was my max, and it was the same coming back over the other side. Now 1600 miles later and 20 lbs lighter I feel like A guy who rides a bike again. Went and did 8 over and backs the other day, (these are nice 3:30 to 4:00 intervals for me) Max HR? 194..

    I remember I was close to 210 in my early 20's, hell who wasnt... I am curious to see what happens in another 2500 miles and 10 less lbs.
    Last edited by Smoothie104; 12-20-03 at 10:00 AM.

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